Being a ‘night owl’ may be bad for your health

By UCLA Health

How much and how well you sleep can directly affect your health. But did you know that when you prefer to sleep is also critical? 

Your chronotype — the natural preference to stay up late (evening chronotype) or rise early (morning chronotype) — is largely based on when you feel productive and when you feel tired. But if that inclination marks you as an evening chronotype, or “night owl,” you may be at higher risk for several chronic conditions.

Being a night owl comes with health risks

Being a night owl often comes with certain lifestyle practices and habits. An evening chronotype’s circadian rhythm (24-hour internal clock) doesn’t typically align with the sunrise and sunset. Maybe that’s why, according to the Sleep Foundation, people with an evening chronotype tend to find self-regulation more challenging. As a result, night owls are more likely to develop unhealthy habits, such as:

• Eating meals later and snacking late at night
• Getting poor quality sleep and less overall sleep
• Not meeting recommended physical activity guidelines
• Using tobacco and alcohol more often than other chronotypes

Regardless of your preferred bedtime, these lifestyle choices are associated with chronic disease and an increased risk of death. Since people with an evening chronotype are more likely to have those risk factors, their health may be in danger. 

Worse heart health

Research finds that people with an evening chronotype generally tend to have higher levels of LDL (bad) cholesterol and triglycerides — excess fat from the food we eat. One study focused on adult females reports that night owls have poorer overall cardiovascular health than other chronotypes. The night owl participants were also more likely to eat an unhealthy diet, exercise less, sleep poorly and smoke — all risk factors for heart disease. 

But experts say the risk of heart disease is not just about being a night owl. Anyone who regularly stays up late — even if that’s not their preference — has an increased risk. People who less than seven hours of sleep are more likely to develop hardening of the arteries (arteriosclerosis), narrowing of the arteries (atherosclerosis), heart disease or stroke.

Higher rates of anxiety and depression

According to research, people who prefer to stay up late tend to show more symptoms of anxiety and depression than early birds. One possible reason is that being a night owl is associated with higher stress levels and poor sleep quality — two risk factors for mental health disorders. 

Your preferred bedtime also may not be as critical as when you actually go to sleep. One study shows that going to bed late, regardless of your natural inclination, is associated with poorer mental health.

Increased risk of metabolic disorders

Metabolic disorders are conditions that interfere with your metabolism — your body’s ability to convert food to energy. What and when you eat, how your body processes blood sugar and how well you sleep can all contribute to the development of metabolic disorders. Obesity and Type 2 diabetes are two examples.

In a study of more than 63,000 nurses, self-proclaimed night owls were 54% more likely to have an unhealthy lifestyle and increased diabetes risk. Evening chronotypes tend to consume more calories, have more frequent cravings and have significantly higher concentrations of blood glucose (sugar). Short sleep time and more time spent napping during the day are also associated with obesity.

Higher risk of cognitive decline

Sleep is closely associated with cognition and cognitive decline. People who typically get less than seven hours of sleep have a 30% higher risk of developing dementia later. The connection is especially concerning for night owls, who tend to get less sleep than other chronotypes. 

A recent study drew a direct relationship between evening chronotype and cognitive decline, especially in higher-educated participants — the later the bedtime, the worse the cognitive decline. Reducing your sleep debt and improving your sleep hygiene may reduce the risk of neurodegenerative disease.

How to stop being a night owl

The good news is that with a few lifestyle tweaks and changes, night owls may be able to reduce these health risks. These tips may help you get on a healthier (and earlier) sleep schedule:

• Adjust your circadian rhythm: To adopt a schedule that coincides with the sun, expose yourself to bright light in the morning and regulate your meal timing.
• Avoid alcohol and caffeine at night: These stimulants can make it harder to get on an earlier sleep schedule.
• Develop a routine: Good sleep hygiene can improve sleep quality and help you get enough sleep to reduce the risk of chronic disease.
• Move more: Daily exercise earlier in the day can help regulate the body’s internal rhythms.
• Set an earlier bedtime: Roll back the time you go to sleep by 20 minutes every five days until you reach your bedtime goal.

Staying up late is a night owl’s natural inclination. Making changes gradually is the best way to successfully develop healthier sleep and lifestyle habits.